Eating the Rainbow: Fall and Winter Vegetables in New York

As autumn turns to winter in New York, the landscape transforms into a tapestry of colorful leaves and crisp air, and so too does our produce palette. Eating a range of colors ensures you're getting a variety of vitamins, minerals, and antioxidants. Here’s how you can eat the rainbow with some lesser-known fall and winter vegetables, complete with tips, preparation ideas, and benefits.

1. Purple Sweet Potatoes

What it is: Purple sweet potatoes (or Japanese sweet potatoes) have vibrant, deep purple flesh that retains its color even after cooking.

How to prepare: Roast, mash, or bake them. For a simple dish, cube and roast with olive oil, salt, and pepper, or use them in soups and stews for a colorful twist.

Benefits: Rich in antioxidants, especially anthocyanins, which are linked to improved heart health and cognitive function.

Recipe Link: Roasted Purple Sweet Potatoes
Video: How To Make Roasted Japanese Sweet Potato

2. Delicata Squash

What it is: Delicata squash has a sweet, nutty flavor and a delicate skin that doesn’t need peeling.

How to prepare: Slice and roast, or stuff with grains and cheese for a hearty meal. Its sweet flavor is perfect for autumn dishes. 

Benefits: High in vitamins A and C, and provides a good source of dietary fiber and antioxidants.

Recipe: Maple-Roasted Delicata Squash
Video: How to Roast Delicata Squash

3. Rutabaga

What it is: Rutabaga is a root vegetable with a yellowish flesh and a slightly sweet, earthy flavor.

How to prepare: Peel and cube rutabaga, then roast or mash it. It’s great in soups or as a hearty side dish.

Benefits: A good source of vitamin C, fiber, and potassium, supporting immune health and digestion.

Recipe: Roasted Rutabaga with Herbs
Video: Simple Roasted Rutabaga

4. Romanesco

What it is: Romanesco is a striking green vegetable with a fractal pattern and a mild, nutty flavor.

How to prepare: Steam, roast, or stir-fry. It’s excellent as a side dish or added to pasta and grain salads.

Benefits: Packed with vitamin C, vitamin K, and fiber, Romanesco supports immune health and bone strength.

Recipe Link: Garlic and Lemon Roasted Romanesco Cauliflower
Video: How to Cook Romanesco 

5. Celery Root

What it is: Also known as celery root, celeriac has a knobby exterior but a smooth, creamy interior.

How to prepare: Peel and dice celeriac for soups, stews, or mash. It’s a great alternative to potatoes in many recipes.

Benefits: Low in calories but rich in vitamins B6 and C, and potassium, aiding in heart health and energy levels.

Recipe: Celery Root Mash
Video: How to Make Celeriac Puree

6. Sunchokes

What it is: Sunchokes, also known as Jerusalem artichokes, are tuberous roots with a mildly nutty flavor and a texture that’s crisp when raw and creamy when cooked.

How to prepare: Wash sunchokes thoroughly and peel if desired. They can be boiled, steamed, or roasted. Roasting enhances their natural sweetness.

Benefits: Sunchokes are high in fiber, potassium, and inulin, which support digestion, heart health, and energy metabolism.

Recipe: Roasted Sunchokes
Video: Boiled and Roasted Sunchokes

7. Fennel

What it is: Fennel has a subtle anise flavor and can range from pale to pinkish hues, especially in varieties like the heirloom fennel.

How to prepare: Slice and use raw in salads, or roast it to bring out its sweetness. It’s versatile and can be added to various dishes.

Benefits: Rich in vitamin C, fiber, and antioxidants, fennel supports digestion and skin health.

Recipe Link: Sicilian Fennel and Orange Salad
Video: How to Cut Up Fennel - Cooking With Melissa Clark

8.  Watercress

What it is: Watercress is a leafy green with a peppery, slightly tangy flavor that adds a burst of freshness to dishes.

How to prepare: Use it raw in salads, sandwiches, or as a garnish, or lightly cook it to add a flavorful kick to soups and sautés.

Benefits: Watercress is rich in vitamins A, C, and K, and provides antioxidants that support overall health and boost the immune system.

Recipe Link: Sauteed Watercress with GarlicVideo: Cooking Tips : How to Prepare Watercress

9. Parsnip

What it is: Parsnips are pale, carrot-like root vegetables with a sweet, nutty flavor.

How to prepare: Roast or mash them as a side dish, or add them to soups and stews. Their sweetness enhances many dishes.

Benefits: Rich in dietary fiber, vitamins C and K, and folate, aiding in digestion and immune function.

Recipe Link: Honey Roasted Parsnips
Videos: EASIEST Roast Parsnips ever

10. Beets

What it is: Beets come in various colors, but their deep red hue is particularly prominent in fall and winter.

How to prepare: Roast, boil, or pickle beets. They’re versatile and can be used in salads, soups, or as a side dish.

Benefits: Beets are high in vitamins A and C, folate, and manganese, which support overall health and detoxification.

Recipe Link: Balsamic Roasted Beets
Video: Beets 101 - Everything You Need To Know

Final Tips for Eating the Rainbow

• Seasonal Shopping: Visit local farmers' markets or grocery stores to find these colorful vegetables. Look for fresh and locally grown options for the best flavor and nutritional value. 
• Experiment with Flavors: Don’t be afraid to try new recipes or mix vegetables to find combinations that suit your taste. Roasting, steaming, and sautéing are excellent ways to bring out the natural sweetness and flavor of fall and winter vegetables.
• Storage: Proper storage helps maintain the freshness of these vegetables. Most root vegetables should be kept in a cool, dark place, while greens and herbs should be refrigerated.

Eating a diverse range of colorful vegetables not only enhances the visual appeal of your meals but also maximizes nutritional benefits. Embrace the bounty of New York’s fall and winter produce to enjoy a healthier and more vibrant diet.